EPTTL Health and Fitness Initiative 2010 - Page 49
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AoN.DimSum
United States2983 Posts
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decafchicken
United States20158 Posts
Lifting: mon/wed/fri Powercleaning (5x5), Squatting (5x10ish), Deadlifting(5x10ish) each once a week. Bench(5x5) twice a week. Barbell rows (3-5x6-10) twice a week. Military Press(5x5) once a week. Supplementary exercises: Skull crushers, inverted rows, pull ups, dips, curls, shoulder raises, upright rows. Occasionally supersetting chest/back Cardio: 5-7x a week. Gonna start trying to go 2x a day, once in morning once afternoon. No more than 30 min a session. Doing interval sprinting with jogging/walking for 1-2 miles. Everyday sprinting farther and jogging/walking less. Want to run a solid mile (whole thing on toes, long strides, high knees,) in the next month or two. Should bring my mile time into the 5's and increase my sprinting top speed. Rugby: Practicing 1-2 times a week, occasional tournaments on weekends. Nutrition: Eggs n bacon every breakfast. Peanut butter, tuna, or turkey sandwiches on organic wheat bread for meals 2 + 3. Apples/Yogurt for snacking. 1/4-1/2 gallon of milk a day. Muscle milk protein shake + glutamine before/after workouts. 4-16 oz of ground sirloin/chicken for dinner and some corn or peas. Also taking 1g fish oil, glucosamine+MSM, and daily vitamin Thats my general game plan for the rest of the summer. Hopefully getting a job wont interfere too much and i won't have too many cheat days. Hopefully i'll have visible abs by next week lulz | ||
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Deleted User 3420
24492 Posts
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decafchicken
United States20158 Posts
On May 25 2010 07:49 travis wrote: it's hilarious how slowly my gains are coming Doing what? | ||
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Deleted User 3420
24492 Posts
1 arm chinup literally nothing seems to be happening right now in terms of gains towards that the rest i notice some gain when i have a big day in one of them, which seems to happen once every few weeks i think i'd like to test what my lifts are some time kinda curious if my bench is higher than it was in my weightlifting class in high school weighed 170 then and 170 now. benched 205 then. i feel like im way stronger now but i dunno if i could actually bench much more. i'd have to guess 215 | ||
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eshlow
United States5210 Posts
Doing intervals everyday is definitely overkill. If you are going to run you should do straight up cardio low intensity steady state. It's not very sustainable to lift AND do interval work that may days a week. You'll burn out. travis: when's the last time you took a rest break? Also, what does your current routine look like? It's true that progress does slow down when you train much harder skills so it could be that is the problem. But usually most people don't deload enough or have too little/too much in their overall routine. We'll see | ||
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decafchicken
United States20158 Posts
On May 25 2010 08:40 eshlow wrote: decaf: Doing intervals everyday is definitely overkill. If you are going to run you should do straight up cardio low intensity steady state. It's not very sustainable to lift AND do interval work that may days a week. You'll burn out. Okay i'll probably alternate going for 1-2 mile runs/jogs and sprinting intervals on different days. Felt waaay better running today than i did last week. I feel a lot lighter on my feet. Should get easier from here on out. edit: Is it normal to pronate when sprinting? Never really notice when i'm playing rugby but its a lot more obvious when i'm sprinting on pavement/track. Oh and for shin splints, do i just ice for ~15 minutes and take some anti inflammatories? | ||
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eshlow
United States5210 Posts
On May 25 2010 08:46 decafchicken wrote: Okay i'll probably alternate going for 1-2 mile runs/jogs and sprinting intervals on different days. Felt waaay better running today than i did last week. I feel a lot lighter on my feet. Should get easier from here on out. edit: Is it normal to pronate when sprinting? Never really notice when i'm playing rugby but its a lot more obvious when i'm sprinting on pavement/track. Oh and for shin splints, do i just ice for ~15 minutes and take some anti inflammatories? Some people pronate some during running. This is a postural dysfunction.. usually stems from the problems with wearing shoes in general. More if you want to read about it (it's long though): http://www.eatmoveimprove.com/2009/11/shoes-sitting-and-lower-body-dysfunctions/ May need new shoes. Maybe something else. Definitely something that needs to be correcting if giving you issues. Shin splints -- rest, self massage, and strengthen the area. Stretch out the calves too. | ||
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terr0r
United States90 Posts
On May 25 2010 08:40 eshlow wrote: Oh and for shin splints, do i just ice for ~15 minutes and take some anti inflammatories? Do Toe Flexors. Those seem to work really well in helping prevent them. Basically put most of your weight on one leg, lift the other leg slightly off the ground. Flex then stretch the foot about 10 times. You can then roll your foot in a circular motion inward 10 or so times, then outward. Do this for both legs of course!  | ||
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eshlow
United States5210 Posts
On May 25 2010 11:16 terr0r wrote: Do Toe Flexors. Those seem to work really well in helping prevent them. Basically put most of your weight on one leg, lift the other leg slightly off the ground. Flex then stretch the foot about 10 times. You can then roll your foot in a circular motion inward 10 or so times, then outward. Do this for both legs of course! Sit on a counter and use stuff in a backpack for the weight. That's how I have people do it if they dont have ankle weights. | ||
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decafchicken
United States20158 Posts
On May 25 2010 11:16 terr0r wrote: Do Toe Flexors. Those seem to work really well in helping prevent them. Basically put most of your weight on one leg, lift the other leg slightly off the ground. Flex then stretch the foot about 10 times. You can then roll your foot in a circular motion inward 10 or so times, then outward. Do this for both legs of course! Basically a calf raise but on one foot w/ your body weight? I'll start doing it every day and see if it helps. I only get the splint in my right leg for some reason, maybe i'm putting too much pressure on it or something? | ||
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Froadac
United States6733 Posts
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Deleted User 3420
24492 Posts
On May 25 2010 08:40 eshlow wrote: travis: when's the last time you took a rest break? Also, what does your current routine look like? It's true that progress does slow down when you train much harder skills so it could be that is the problem. But usually most people don't deload enough or have too little/too much in their overall routine. We'll see long post incoming the last time I took a rest break beynd my regular schedule was like 5 or 6 weeks ago i took a rest for 4 days. and it was hard to bear lol my gains are slow, but im definitely seeing some, im not plateauing at least. except maybe with my 1 arm chin work this is what a given week looks like for me M: strength routine, 3 hours later 15 min uphill run T: strength routine W: day off T: strength routine, 3 hours later 15 min uphill run F: strength routine S: optional run, otherwise just day off S: day off the uphill run i don't actually run 15 minutes straight. i run the first 5 min or so (6:20 seconds my last time to be precise. am working up each time). then i alternate run/walk the rest of the way the strength routine is the same as it's been. i do a solid warmup and then, in this order: FL hold x3 planche hold x3 1 arm lockoffs. german hangs, back bends, sit and reach + pike compressions manna work x3 for FL work, i was doing straddle like 3 months ago. i did that for the last 10 weeks or so. now the thing was when I first started working straddle, I did feel strong doing it, but my straddle isn't very wide, and my hips were always slightly bent which I knew was bad form, I figured that I would just eventually be able to correct it with effort. it turns out I was never able to. so im sure that stupidity set me back in time. the problem was that my advanced tuck FL was feeling really strong. if I wanted to I could hold it for like 45 seconds. so it seemed like I should be trying to do straddle front lever. anyways, in response to this I have since moved back to advanced tuck, but I just really push my knees as far out as i can, basically making it a very advanced advanced tuck. i figured i'll continue working this, and from there move on to 1 leg front levers, and then finally try to go for the real deal? for planche, it has definitely been slow going. it took me 4-6 months to get to being able to get into advanced tuck position at all. now i can hold the advanced tuck for 5-10 seconds, but i don't think it's particularly good form. i also try to do advanced tuck pushups off of 2 barrels i have set up sometimes (ghetto workout i know). pretty sure my form is terrible but it definitely feels like hard work. for the 1 arm chin work, i lock off a little above halfway and hold for time. then rest, then do a hold at slightly lower than halfway and hold. then rest, then do my final hold a little bit lower than my 2nd one. I was working negatives but I was just so miserable, I read to do a controlled 5 second negative and I can really only pull that off on my first negative lol, my next ones i fall too fast. im not even sure if my first negative would meet 5 seconds. manna I actually have seen slight progress in the 1-2 months I have been working it. however, i hurt my hip flexors or something. something popped while im pulling my straddle wide. so that's real sore. but it doesn't seem to keep me from working manna, it just keps me from really pulling my straddle wide hehe. not that i can pull it very wide anyways. thanks for reading! oh, edit, there is actually more i wanted to ask you. if i wanted to be able to do a v-sit, will pike compressions get me there? pike compressions + just working the skill? what about full hanging leg raises? I can hardly bring my legs up to a nice L. Does my same question about v-sits apply to developing full hanging leg raises? | ||
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Deleted User 3420
24492 Posts
On May 25 2010 11:44 Froadac wrote: A while ago I had major back surgery. Then neck surgery. Then heart surgery. I'm finally off restrictions and can start exercising again. My legs are OK, as I've been running a lot, but I don't know what to do for upper body strength. I don't want to become bodybuilderesque, but getting back some muscle would be good. What are good basic exercises I could do. I don't belong to a gym, although I have a basic weight bench. dude, strength gymnastics, for sure  there are progressions that are good for people of any level strength really | ||
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eshlow
United States5210 Posts
May want to work straddle-L instead of manna if the hip flexors are bothering you. Are you working MSH yet? Yes, pike compression and strong triceps will generally give you a good V-sit. Hanging leg raises can help this as well if you wanted to use them or switch up some work. | ||
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Deleted User 3420
24492 Posts
working on pressing my hips forward speaking of which, hip flexors is not what i actually meant. i looked it up lol what i hurt feels like it's above my inner thigh, and it hurts when i do "hip abduction" doubt it matters at all though. i think it'll be healed within a few days | ||
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Froadac
United States6733 Posts
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eshlow
United States5210 Posts
On May 26 2010 07:39 Froadac wrote: Do you have any more information or good sites on 'strength gymnastics'. http://www.eatmoveimprove.com/2010/03/the-fundamentals-of-bodyweight-strength-training Read that and check out the exercise sources links too. I listed most of the ones you'll ever need there. | ||
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Froadac
United States6733 Posts
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ThatGuy
Canada695 Posts
.I was having a serious tearing pain in my right shoulder every time I attempted a deadlift (only the deadlift, didn't feel it for anything else), and it was bugging me since beginning of April (I was doing ~255lbs deadlift at the time). There happened to be a muscle therapist there so I asked him and he tried working out the tension in my shoulder. It felt like getting massaged with a thumbtack. He said it was a strained muscle and that I should do lighter weight with more reps, and include shrugs in my workout, and by doing so it'll heal. Anyways, my numbers suck ass after slacking off for a month, so back to the drawing board for me  . | ||
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